Wednesday, March 5
Tuesday, March 4
March 3, 2014Thursday, March 6
March 5, 2014
Warm-Up
3 Rounds of
5 Dive Bomber Push-Ups
10 Alt Samson Lunges
5 Rolling Split Straddles
10 Supine Scorpions
Prep
1 x 10 Strict Press (bar only) + 10 Step Ups (5 per leg)
1 x 5 Push press (light wt) + 15 Squats (bodyweight only)
1 x 3 Push press (moderate wt) + 6 Box Jumps
Workout
EMOM, 21min, rotating between the following three exercises (one exercise a minute, seven total rounds of each exercise):
3 Push Press (bar taken from floor; wt options: M= 155, 135, 115, 95, 75; W= 103, 88, 73, 63, 50)
6 Box Jumps
6 Clapping Push-Ups*
*scale to (A) plyo push-up, (B) regular, or (C) push-ups on the knees
Mobility
1 minute each side banded Bully Extension Bias (BaSL p.270)
1 minute each side Death stretch
0 Comments
Worked with Paul at 115# and this went a lot easier than I expected. I had to talk myself into the 115# by remembering that it’s what I used for the Curtis P workout but without lunges and less total reps so it shouldn’t be a problem (ignoring that I failed to get the bar overhead several times that night) but by the end I was kinda thinking I should have done more reps (135# came up as a possibility but I really don’t think I would have gotten more than a round at that weight). Always love 30″ box jumps, too, and I know everyone who was there on Monday really wanted more pushups!
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So that should be it for the week. Maybe mobility night Friday but if not, see you all Saturday for 14.2, whatever it may be!
So I felt really good about this workout (maybe it was the epic ’80s music playing)!
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I used 73#, which I’ve never used in a metcon before (just recently had graduated from 53# to 63#). It felt pretty solid! I went a little slower to really focus on form. It definitely wasn’t light, but I wasn’t struggling.
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On box jumps, this was the first time I did not sub in step ups at any point since the double exclamation point incident last July. I wasn’t rushing, so I felt more in control.
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I probably could have gone through the movements quicker for more intensity but I’m happy that I was able to do more weight with good form and box jumps without freaking myself out (or punctuating my shins).
Nice work Dray and Kenna! This was a good one to challenge yourself on the Box Jump height without being too gassed out.
No love for the push jerk, huh? 🙁
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I really enjoyed working with Angela and having a conversation broken up into a bunch of 15-second intervals. Some progress on box jumps, I put a plate on the 12″ and managed to stick with jumps on that and my lower back didn’t hurt! Yay! Did 50# for the push presses (which felt a little light but I think 63# might have been too much), and stuck to as-perfect-as-possible HR knee push-ups.
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Mobility work, though painful during, always makes me feel better afterward.